So this meditation is going to be a self-esteem and self-image building meditation.
Most of the time when we meditate,
We take an upright posture because this helps to awaken the mind and keep you from falling asleep.
But for certain meditations,
Including this one,
I think it's helpful just to find a comfortable position,
One where you don't have to think about your posture,
And one where you will be able to hold it comfortably for the next five or so minutes as we go through this meditation.
So just find that comfortable posture,
Whether it's lying down or sitting or somewhere in between,
And take a moment to settle into your position,
Just noticing your body,
Noticing your breath,
Noticing the slowing down and the quieting that happens as you move into meditation.
And then what we'll be doing in this meditation is going through a series of reflections that will help you to build your self-esteem and improve your self-image.
And the first one that we'll start with is bringing to mind anything that you like about yourself.
It could be a quality,
An accomplishment,
A good memory.
It could be a time where somebody gave you a compliment.
It could be a time where you followed your values.
No matter how big or small,
Even if it feels extremely difficult for you to find something that you like about yourself.
And pick any one thing.
Don't worry about picking the right thing.
And now as you're focusing on this aspect of yourself,
Just notice how your body and your mind respond.
There may be a positive response,
Or there could even be a negative response,
A denial,
An uncomfortability.
No matter what the response is,
Just simply observe it.
There's no right or wrong response.
And to the best of your ability,
See if you can allow this thing that you like about yourself to permeate your awareness.
Sit with it.
Be with it.
Accept it.
And notice,
No matter how minuscule,
If there's any positive response in your mind and body as you reflect on something that you like about yourself.
And now we'll reflect on a saying that esteem comes from doing esteemable acts.
So consider an esteemable act that you've done in your life.
A time when you've lived by your values or done something kind for somebody,
Been generous,
Helpful,
Compassionate.
Bring it to mind.
Recognize that you're capable of doing esteemable acts.
Whether you're a person who does many of them per day,
Or whether it feels rare to you,
It doesn't matter.
You are someone who's capable of doing good things in the world.
You've done it.
The proof is there.
Allow yourself to sit with that idea.
If the mind goes to all the times that you've not done esteemable acts,
That's okay.
Just notice that and let it go.
Nobody's perfect.
And just like the tiniest seed can become a redwood tree,
Even if you don't act according to your values as often as you would like to,
You have the capacity and you can water that seed.
You could move towards the person you most want to be.
And that is where true,
Healthy self-esteem comes from.
So we'll close out this meditation with just a few seconds of some self-compassion.
So whether or not you actually felt an increase in self-esteem,
Just be aware that you've taken steps to work on your self-esteem.
And this may not show up right away.
You might have to keep doing this.
Recognize the part of you that just wants to be happy and turn towards that part and repeat the following phrases.
May I be happy.
May I be free from suffering.
May I live with ease.
May I be happy.
May I be free from suffering.
May I live with ease.
May I be happy.
May I be free from suffering.
May I live with ease.
As we move out of the meditation,
See if you can notice throughout your day any moments where you feel better about yourself,
Where you have any warmth towards yourself,
Where you appreciate yourself anymore.
And finally,
Just thank yourself for putting in the time to do this meditation.
